10 Day Abs and Core Challenge

Jun 7, 2013 by



Hello My Lovies,

I’m having a lot of fun with the 10 Day Push-up Challenge, I’ve gained an insane amount of strength during this challenge. Now, I decided that I’m going to be always adding some kind of challenge additionally to all of my workouts. This will help us take our fitness level several steps higher. Now, I have an Abs & Core challenge for you guys, it will also last 10 days. I’m going to start this challenge on Monday, you guys can fit it into your schedule when it’s more comfortable for you.

In the video I went over each exercise and variations of them for beginners.


For all the Newbies at Loving Fit


If you are new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after each of your workouts

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch


10 Day Abs and Core Challenge



Day 1

5 rounds, 3 exercises ( complete all at once, with a short break in between if you need to )


  • Jump Out Elbow Planks – 20 reps ( both jumps out and in counts as 1 rep )
  • Plank Toe Touches – 20 reps ( each touch counts as one rep )
  • V-Hold – 1 minute, using your Gymboss Timer to count down 1 minute interval


Day 2

Complete 5 rounds of the same exercises that you did on Day 1, but throughout the day


Day 3

5 Rounds ( all at once with a break in between if you need to )


  • Spread Out & Butt Lifts – 20 reps
  • Mason Twist – 1 minute, using your Gymboss Timer to count down 1 minute interval


Day 4

Complete 5 rounds of the same exercises that you did on Day 3, but throughout the day


Day 5

5 Rounds ( all at once with a break in between if you need to )


  • Reptile Plank Holds ( set your Gymboss Timer for 4 intervals of 15 seconds, hold Reptile Plank for 15 sec each leg, then switch the leg )
  • Leg Lifts & Toe Touches – 20 reps


Day 6

Complete 5 rounds of the same exercises that you did on Day 5, but throughout the day


Day 7

Complete 5 Rounds ( all at once with a break in between if you need to )


  • Roll Over & Knee Hugs – 10 reps
  • Triple Bicycle – 10 reps ( each 3 counts as 1 rep )


Day 8

Complete 5 rounds of the same exercises that you did on Day 7, but throughout the day


Day 9

Complete 5 Rounds ( all at once with a break in between if you need to )


  • Slow V-Ups – 20 reps
  • Sitting Bicycle – 30 reps


Day 10

Complete 5 rounds of the same exercises that you did on Day 9, but throughout the day


Have fun with this challenge my Darlings,

Have a wonderful weekend!



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  • taltul73

    will start next week after i finish my push ups challenge.. look amazing as always .im so excited i wish i could start on it today.. but will have to wait until the other challenge will end – Tuesday for me….
    im not counting..but IM FIRST!!!! LOL

  • taltul73

    forgot to tell you …YOU LOOK SO SO SO SO BEAUTIFUL…

    • Guest

      Agreed taltul ! I so envy this beauty and personality :-))))))))))))))))))))))))))
      Denise Hendrickx

    • Thank you so much sweetie 🙂

  • Hello Tati!!
    I keep following all of your workouts and I love them so much!!!
    I have a question, the thing is that mentally I need to workout the other days, I do your upper and lower workouts 4 days, but other days I really need to do something with my body. Not necessary strength training off course, but its so wrong to do some abs and jumping rope? Even some planks and burpees? I watch out not to involve arms and legs off course, but the thing is I really need to do some cardio or something like that. I have visited you page for the work out plan, but the thing is I feel really depressed without working out, I really need to do something other two days… I off course took days off, completely off, but I really need some movements in between. Can I do some skipping and abs those days? I have no time or place to play tennis or running…

    Thank you thank you sooo much!!
    You are amazing, really amazing, I visited you page every day 🙂

    A big hug for you!!

    • Hi sweetie a big hug to you too 🙂

      You can definitely do something on other days if you want to, if you don’t feel tired you can either do jump rope, light running, yoga or a challenge of some sort.

  • steffi_dk

    This is great!

  • sedindriuke

    Hi Tati, so good to see you again 🙂 Beautiful as always 🙂 In fact, I was enjoying how smooth you are showing everything.. arms were swimming in the air hehe 🙂
    I would like to ask what lower body workouts do you do recent days/weeks? Do you do much cardio recently?

    Thank you 🙂

    • Hey sweetie,

      Now I do more strength ( but not with a lot of weight, except for butt exercises, there I use more weight ). I cut down on cardio a bit, a lot actually .

  • Wow, gorgeous! I like the two cover pics on the video. I’ll start this challenge after my pu’s challenge.

  • Marie- T. Heigl

    uuuh I can’t wait to start! I have a question about nutrition: I coulnd’t find anywhere coconut-oil, can I also use organic swet almond oil? and is it bad that my peanut butter contains a little amount of raw cane sugar?

    • Sure, you can use sweet almond oil, but be careful not to overdue it.

      I do prefer peanut butter without sugar, but as long as it’s under 5g you’re fine.

  • Loving this challenge 🙂 My push-up challenge ends this Thursday and I have a ton of things I need to do this weekend, so I’m going to start this challenge a week from now, next Monday. I feel much more confident doing push-ups, since I started the challenge, and I’m only on day 7 doing 60 reps (not using my knees) instead of 200 – I am not a beginner but 200 is way too much for me right now 🙂

    Thanks for motivating me to get stronger, I’ve been feeling like I needed a push lately 🙂

    • Glad I can motivate! I finished my challenge on Saturday, taking 3 days off from upper body ( today is my last day ), and tomorrow going to start another push-up challenge, have really been loving them.

  • Starting this challenge today! So excited! 🙂

  • Galiadan1

    ? ?????? ???? ??????? ?????? 3 ????? ((( ????? ????, ??? ??????? ??? ???? ???????? ??????????, ???? ??????. ????? ? ???? -600 ????? – ?????!

    • Nu nichego, 3 kruga eto toge horosho.

  • Alice

    Started yesterday 🙂 The jump out elbow planks are hard, I feel them a lot in my quads – much more than in my abs. I guess this is because my abs are too weak so I can’t engage them properly? Yesterday I had to switch to the beginners variation, but today I’m managing to do them with an actual jump because it’s just one round at a time so it’s not as hard.

    • Yes you suppose to feel the jumps only in your abs. If you feel it in your quads check your back in the mirror, if the back is a bit rounded you won’t feel the abs, but if the back is completely straight ( the only way to keep it straight is to use your abs ), then you will feel the abs burn.

  • Lili Suke

    your abs are amazing!! a true inspiration 🙂 I will start tomorrow with this challenge. I am done the push -up challenge and it was great! next time I will do with 200 :)) (now I could do it with 100) thank youuu

  • [email protected]

    My 3rd day of this abs challenge. These challenges are making me strong like a tree.

  • Mary Lou

    So excited to start this one after my 3 days off from upper. I added 10 whole pushups! I have a question though because my captioning service isn’t that great. On day 7 is the roll over and knee hug in 1 direction just half of one, so that both directions = 1 knee hug? Almost like 20?? I know it may seem silly, but that’s the kind of stuff us ‘hearing impaired’ folks miss….

    • You do a roll over knee hug one way, then the other way, it’s 10 total ( so 5 both ways )

      Also if you ever have any questions and If I ever miss the comment here on the site, write to me on facebook and I will respond right away. I want you to understand everything at all times 🙂

      • Mary Lou

        Gotcha! Thanks so much, or I’d be dizzy!

  • Today is day 4 and I already feel stronger–and maybe it’s just in my head, but i think I can already see more definition! What a great challenge this is! I’ll start the push-up challenge as soon as I’m finished with this one! Tati, do you think it would be ok to pair the push-up challenge with full body workouts?

    • Yep, you can definitely pair up the push-up challenge with the full body workouts, but make sure not to overtrain your body, if it feels too much then take a break if you need to.

  • I am starting this challenge today. It looks great!

    • Glad to see you joining Susu 🙂

  • Alice

    What a wonderful challenge, Tati! I’m really motivated to be more consistent with abs exercise in my routine from now on 🙂 most times I did just planks, I had a flat stomach but now I see a little more definition. But the best thing is that I feel my core is stronger now. I can’t wait to see what the next challenge is!

  • perla

    Im loving this challenge, thank you so much!! Im really lazy to work out my abs, but i really need to start doing it, please more challenges like this, i wanna get focus in abs!!!

    • I’ve been loving the challenge as well, so I’m going to bring you guys more challenges like this one 🙂

      • perla

        thank you hermosa, I really appreciate it!! 🙂

  • Julia Loginova

    Hello, Tanusha! I love this challenge much, I started it yesterday and I feel my core today. I like to work at my abs, I wish to have the abs like yours. I push hard. Your ABS workouts and challenges are always hard and incredible. Give us more you abs workouts!!!! Thank you very much!!! I wish good mood!!!!


    This challenge is exactly what I needed right now! Today is my Day 3 and I already feel the difference at my abs!! Many thanks!

  • First day of challenge for me. The plan was to start yesterday, but I was just a bit too busy.
    I think this challenge can be use as a finisher to other routines. I did this after my main routine…for two rounds I was able to hold the V-hold for the 1 minute without any breaks. The rest of the rounds I needed to break around the 30-45 minutes mark. The 5 round took me 13:57.

  • Petra

    Done!:) Thanks for a great challenge. What’s next?

  • Day 5 is hard…hmmm, my abs is burnt out..hehehe
    I was only able to complete 3 rounds out of the 5; and it took 19:49. I’m not sure if I’ll try to complete the other 2 rounds during the day.

  • Im on day 5, the hardest so far has definitely been day 3, those spread out & butt lifts really burn the abs!! day 5 was also hard, 15 secs felt like an eternity!!

  • Mary Lou

    Today is Day 10 for me! I must say thank you Tatianna, I am amazed at how much I’ve progressed in the last 6-8 weeks or so. Something just clicked, but I don’t know what!!!! I did every single V-up correctly, I am starting to string the chin ups together and push off’s are now a reality! THANK YOU! THANK YOU! THANK YOU! Now off to the Hard Body Skater workout…

  • Elena

    Tati, ??????? ??? ???????? ?? ???? ???????? ? ?????? ?? ??? ??????? ? ??????? ??????? ?????????? ???). ? ???? ?? 9-? ??? ? ??? ???-??, ???????? ?????!!! ? ????????? ??????? ??? ????? ? ???? ?? ???? ?? ???????? ? ?????? ?????? ?? ????, ?? ??? ????? ????? ?? ?????????? ???????, ?? ??? ????? ?????????? ???? ?? ?????? ?? ?????. ??????????, ?????????, ?? ????? ?????????? ??????? ????, ????? ?? ???????? ???????-???

    • Samie vagnie upragnenia dlya vtyagivania givota eto planki :), ih nugno delat egednevno, 3-4 raza do i posle trenirovok, po 1j minute ili dolshe. Takge ochen vagno menyat varianti.

      • Elena

        ??????? ?? ?????! ??? ?? ?? ????? ??????????? ????, ???? ?????? ????? ?????????? 🙂

  • Olha

    I’m really beginner at all that stuff but I’ve tried so hard;) today is the first day for me, and I cannot make 5 rounds, just three, but the “hard version”. I hope even three rounds make me more fit and strong.

    • Hey 3 is great, especially that you are a beginner!

  • Wendy Russell Scanlan

    I just finished this ab challenge! Thank you so much! I felt my ab strength progress from day to day!

  • Rosalmeida

    Hey there Tat. I did part 3 today’s morning for the first time. Boy, this was tough. Still, I even added an 8.8.lbs dumbbell to the Mason Twists! My scores for this one (1 min. each round, as given) were (each side counted as 1 repetition, weighted as I mentioned):49,53,52,55,57. The entire workout (so, the 5 rounds) took me 21 min. Thanks! 🙂

  • Jilleen

    I got to day 7, and my abs just couldn’t do anymore. I could only do one of the triple bicycle at a time, and have to rest for 15 seconds just to do another. Love the challenge, and will definitely do in again and try to get past day 7! I am going to try the push-up challenge next week. Thanks for the suggestion to do these challenges, they are a great plateau buster and goals to work towards! Now to rest my abs!!!!!